Holiday Stress


 
Well, the holiday season is upon us and here in Southern Wisconsin that means we just got about 14 inches of snow!   
 
Unfortunately, the holidays also typically mean loads of stress.  Whether it’s from added pressure to meet holiday deadlines at work, exhausting days of seemingly endless travel to get to your in-laws house, or maybe just from spending an extended period of time with your in-laws (just kidding Paul and Ann!), this time of year always seems to come with a little extra anxiety and tension. 
 
During these weeks of added stress, many of us tend to push our workout routines aside in favor of eating more, drinking more, or just trying to relax a little in hopes of relieving some of this tension.   
 
Big Mistake!! 
 
It is a well known scientific FACT that rigorous exercise is one of the best ways to reduce or eliminate stress!  Here are just a few of the benefits of exercise on stress reduction:
 
      It increases endorphin production.  Endorphins are the bodies “feel-good” neuro-transmitters.  They are responsible for the “runner’s high” phenomenon, or in our case the “kettlebeller’s high”!
 
      It improves mood.  Regular exercise has been shown to improve self-confidence and decrease the symptoms related to mild depression or anxiety.
 
      Decreased muscular tension.
 
      Improved sleep. 
 
This list could go on forever.  The therapeutic benefit of regular exercise is unmatched.  Study after study has shown that it increases longevity and drastically reduces the risk of a host of diseases in addition to its effects on stress relief.   
 
Someone once said that if exercise was a pill, it would be the most powerful medication known to man….so do yourself a favor this holiday season and set aside some time each day to exercise!  You’ll have a much more relaxing holiday if you do!! 
 
Happy Holidays!  
 
If you have any questions about kettlebells as they relate to specific injuries or therapeutic exercise, please feel free send us an email at punchgym.wi@gmail.com with “Women’s Page” in the subject line, we’ll get back to you as soon as we can and we may pick some of your questions to include in another Women’s Page article. 
 
ARTICLE 
 
FIT TIP
 
Here’s 3 quick rounds from one of Staci’s favorite workouts.  A little workout she created for her Thursday Night class.  Run through each exercise for 1 minute each.  Repeat the round 5 times for a quick 15 minute workout.
 
Vintage Swings
 
Start by placing a dumbbell between your legs behind your heels.  Keeping a flat back reach down and grab the dumbbell so that that front sphere is touching the ground and the back sphere is off the ground.  Using your glutes, drive through the heels and send the dumbbell up and overhead keeping a straight arm through the duration of the swing. (30 seconds each side) 
 
Turkish Get-up
 
Lying on the floor with the kettlebell in your right hand, bend your right leg and sit up onto your left elbow and then onto your left hand.  Elevate your body bracing with your right foot and left hand.  Pull your left knee to your chest and roll it behind you.  Come off your left hand and into a lunge position.  Stand-up.  Reverse and repeat other side.  (30 seconds each side) 
 
Plank
 
Resting on your toes and forearms, hold yourself up by tightening your core and pushing your weight into your heels. (1 minute)
 
DO THIS 
 
STACI PICK
 
Staci’s got two lists going for Christmas this year.  “Necessities” and “Just Because” .  Being a New England girl and stuck in the middle of the frigid days of December Staci made sure these made it to her Necessity list. Click the image to check them out at Patagonia…
 
EAT THIS
 
My daughter started a tradition a few years ago where she calls me every Christmas morning, before the kids wake, and invites me over for eggnog.  It’s our calm before the storm of presents, wrapping paper and pictures. This year, I’m switching up our tradition and switching to a new healthier Eggnog recipe.  Check it out below and let me know what you think…
 
4 eggs separated
 
4 cups skim milk
 
1 teaspoon vanilla
 
2 teaspoons sugar substitute
 
1/4 cup brandy
 
1 dash nutmeg
 
Directions:
 
Combine the egg yolks and milk in a saucepan. Cook over medium heat until the mixture coats a metal spoon. Cool.  
 
Beat the egg whites until soft peaks form. Add to the milk mixture, then add the vanilla, sugar substitute, and extract. Mix lightly. Cover and chill.  
 
To serve, pour the eggnog into cups and sprinkle with nutmeg.
 
This serves/makes 4